Sprint Technique Drills

There is no doubt that time spent on warming up and cooling down
will improve an athlete's level of performance and accelerate the recovery
process needed before training or competing again. An element of the warm up
program should include event specific drills to stimulate the appropriate
neuromuscular action for the range of movement and correct posture.

Drills should be conducted wearing trainers and not spikes. In all
the drills, the coach/athlete should ensure a tall and relaxed posture with a
correct range of movement of the arms. Check for

Eyes focused at the end of the lane - tunnel vision

Head in line with the spine - held high and square

Face relaxed - jelly jaw - no tension - mouth relaxed

Chin down, not out

Shoulders down (long neck) relaxed
and square in the lane at all times

Back straight (not hunched)

Abdominals braced (not tummy pulled in)

Smooth forward backward action of the arms - not across the body
- drive back with elbows - brush vest with elbows - hands move from shoulder
height to hips for men and from bust height to hips for the ladies

Elbows held at 90 degrees at all times (angle between upper arm
and lower arm)

Hands relaxed - fingers loosely curled - thumb uppermost

Hips remain stable during execution of drills

General sprint drills

The following are an example of general sprint drills.

Walking on Toes

Action - walking on the balls of the feet - free leg to be
lifted so that the thigh is parallel with the ground, lower leg vertical and
the toes dorsi flexed (this end position can be held for a second or two to
develop balance and a feel of the free leg position)

Walking on Heels

Action - walking on the heels of the feet - free leg to be
lifted so that the thigh is parallel with the ground, lower leg vertical and
the toes dorsi flexed (this end position can be held for a second or two to
develop balance and a feel of the free leg position)

Leg Cycling

Action - stand next to a wall or rail that you can hold to maintain balance, stand tall, brace the abdominals, stand on the leg nearest the wall, lift the thigh of the other leg so it is parallel with the ground, the lower leg vertical and toes dorsiflexed, sweep the leg down and under your body, pull the heel up into the buttocks, cycle the leg though to the front, pull toes up, bring upper thigh through to be parallel with the ground, extend the lower leg and commence the next cycle

Leg drives

Aims - develop hip flexor strength and speed

Amount - 10 to 20 seconds for each leg

Action - stand facing a wall with your hands on the wall at chest height, position your feet so that the body is straight and at 45 degrees to the wall, keep you neck in line with your spine (head up), bring one leg up so the thigh is parallel with the ground, lower leg vertical and toes dorsiflexed (starting position), drive the foot down towards the ground, as the toes make contact with the ground, quickly pull the foot up and return the leg to its starting position

Butt Kicks

Aims - develop correct leg sprint action in the mid section
following the drive off the rear leg

Amount - two repetitions over 20 to 30 metres

Action - fast leg movement on the balls of the feet - drive the
knee up and bring the heel to the underside of the backside and the thigh
parallel with the ground

Skips

Aims - to develop correct leg and foot action in preparation
for the foot strike

Amount - two repetitions over 20 to 30 metres

Action - skipping on the balls of the feet - free leg to be
lifted so that the thigh is parallel with the ground, lower leg vertical and
the toes dorsi flexed

Side strides crossover

Action - steady jog sideways on the balls of the feet - right
leg across the front of left leg, left leg across the back of the right leg,
right leg across the back of the left leg, left leg across the front of right
leg and repeat this sequence.

Skip and clap

Aims - to increase flexibility and range of horizontal leg
movement

Amount - two repetitions over 20 to 30 metres

Action - skip on the balls of the feet - bring the whole leg up
so it is horizontal with the ground, toes dorsi flexed and at the same time
clap the hands together under the leg. The arms then come back up to the side
to form a crucifix.

Skip Claw

Aims - to develop the drive down action of the leading leg

Amount - two repetitions over 20 to 30 metres

Action - skip on the balls of the feet - bring the leg up
so the thigh is at least horizontal with the ground, lower leg is vertical, toes dorsi flexed and then drive the foot down so that the ball of the foot strikes the ground below your hip

Skip for height

Aims - to develop rear leg drive

Amount - two repetitions over 20 to 30 metres

Action - skipping on the balls of the feet - emphasis is on the
rear leg drive and drive back of the elbow - free leg to be lifted so that the
thigh is parallel with the ground, lower leg vertical and the toes dorsi
flexed

Plyometric work

Leg Plyometric drills can be include
as appropriate e.g. single leg hopping, bounding, bunny hops, tuck jumps - one
set of 5 to 10 repetitions (aim for quality not quantity)

Chest pass

Aims - develop shoulder and chest strength and speed

Amount - 10 to 20 seconds

Action - stand approximately 2 metres away and facing a wall, hold a light medicine ball (2-5kg) in your hands on its sides, knees relaxed, brace abdominals, keep back straight, push the ball powerfully away against the wall, meet the rebound with bent arms and hands ready to immediately push the ball back (do not catch then push back)

Speed Hops Leg Cycling

Action - brace abdominals, keep back straight, look forward (not down), hop forward on one leg, pull the heel up into the buttocks, cycle the leg though to the front, pull toes up, bring upper thigh through to be parallel with the ground, extend the lower leg and land on the ball of the foot, immediately explode back up and commence the next cycle

Action - tip start and over the first 30 metres gradually build
up the speed and a tall, relaxed and smooth action - at 30 metres gradually add
elbow drive to reach full sprint speed at 50 metres - maintain the tall,
relaxed, smooth and drive action to 60 metres - sprinting through the 60 metres
point is essential - gradually slow down over the next 40 metres